Lemon water is often touted as a detox drink or a weight loss aid, but is there any scientific evidence to support these claims?
Several studies have looked at the potential health benefits of lemon water, and while the results are encouraging, more research is needed to confirm the benefits.
Nevertheless, drinking lemon water is a low-risk way to improve your health and may help with weight loss, digestion, and skin health.
Benefits of Lemon Water for Weight Loss
Lemon water is made by combining the juice of the lemon fruit (Citrus limon) with water. Depending on the time of year, you can drink it either cold or hot, and you can add things like lemon zest, mint, honey, or spices like turmeric to make it more interesting.
Lemon water is a refreshing and healthy alternative to bottled beverages, and its popularity may be because lemon juice contains polyphenol antioxidants. If you’re trying to lose weight, drinking lemon water instead of coffee or tea in the morning has even more benefits.
Here’s a look at how lemon water can support your weight loss journey.
Low in Calories
Lemon water is a low-calorie beverage. For example, if you make lemon water by squeezing half a lemon into a full glass of water, you will only consume around six calories.
On the other hand, a cup of sweetened orange juice has about 100 to 200 calories. Therefore, replacing unhealthy and sugary drinks like carbonated beverages or juices with lemon water would be a highly efficient way of cutting unnecessary empty calories.
Even though lemon juice is not free of calories, it still has the potential to help decrease your overall daily caloric intake. As a result, this drink enables you to create a calorie deficit to lose weight.
Reduce Hunger and Cravings
Pectin fibre, found in lemon skins, can help fight hunger cravings. However, juicing a lemon might not contain enough of this fibre. So, blend in the lemon with its coat and flesh.
While it won’t burn off any excess fat, lemon water indirectly helps you lose weight by tackling your hunger pangs. In addition, it creates a feeling of fullness, meaning you won’t have to eat as much to feel satisfied.
It Gives an Energy Boost
Lemon-infused water with mint as a pre-workout drink provides your body with energy. It also has a calming effect on your nervous system. As a result, you’re energised to complete your workout session and burn calories.
A Source of Hydration
Proper hydration is necessary for all the metabolic processes in your body, including weight loss. Moreover, staying hydrated is vital if you want to lose water weight. Drinking hot or cold lemon water can promote better hydration. If you find it difficult to drink plain water, adding lemon water can make it more palatable.
The HealthifyMe Note
If you choose to drink lemon water instead of calorie-rich fruit juices or sodas, you may see a difference on the scale. Lemon water can also help reduce water retention. However, dilute it first to avoid any unwanted acidic effects.
Tips to Follow
For those who weigh less than 68 kg or 150 pounds, squeeze half a lemon into a glass of water. If anyone weighs over the given range, use an entire lemon.
You can dilute the lemon juice depending on your taste. Drink lukewarm lemon water early in the morning, and wait 20 to 30 minutes to have breakfast. It will help you fully receive the benefits of lemon water.
Here are some other tips to follow:
- Drink lemon water through the straw and rinse your mouth with plain water afterwards to reduce the risk of enamel erosion.
- Use the juice from a fresh lemon to aid in weight loss. Do not use concentrated, sweetened, commercial juice.
- Overconsumption of lemon water can also be the reason for heartburn in some people.
- Boil the lemon in the water by slicing the fruit and adding it to a pot of boiling water. It allows more nutrients to get infused into the water.
Lemon water is a refreshing twist on a weight-loss diet that can improve your overall antioxidant level. However, be careful with the serving size, as overconsumption may lead to enamel erosion and possible heartburn since lemons are very acidic.
Lemon water is just one dietary suggestion to add to your diet. It does not mean, in any way, that just consuming lemon water every day will make you lose weight. But, if it is part of regular exercise and a balanced diet, it can help you with weight loss.